CrossFIt 052118 - ASAP Fitness
Phone: 209 813 4579

CrossFIt 052118

20
May

CrossFIt 052118

ASAP Dixon, ASAP Lodi, ASAP Sacramento, ASAP Stockton – CrossFit

Warm-up

Squat Warm Up (No Measure)

400m Run

10 Plate Squats w/ :03 pause

10 Overhead Plate Lunges

10 Plate Side Lunges

100 Single Unders

10 Plate Squats w/ :03 pause

10 Jump Lunges

10 Plate Side Lunges

Test Day

P&F: Front Squat (15 Mins to Build up to 1 RM)

Metcon

PER: Performance AL.P. 9.17 (2 Rounds for reps)

:45 on / :15 off

Row for Cal

Thrusters 95/65

4 Rounds

-Rest 1 Min-

:45 on / :15 off

Double Unders

Strict Pull Ups

4 Rounds
-Score

1. Thrusters

2. S. Pull Ups

FIT: Fitness AL.P. 9.17 (AMRAP – Rounds and Reps)

17 Min AMRAP

20/15 Cal Bike

10 Front Squats 115/75

10 Pull Ups

40 Double Unders

Cool Down

Run Cool Down (No Measure)

-200 m Walk

-Calf Smash

-Hip Flexor Stretch

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